Sanda is also called Sanshou. In ancient times, it was called fighting, hand fighting and warfare. Simply put, two people fight face to face with their bare hands. Sanda is the main form of national standard martial arts, with kicking, hitting, throwing and taking as the main means of attack. In addition, there are techniques such as defense and footwork.
Sanda is also one of the modern sports. According to the rules, the two sides use offensive and defensive tactics such as kicking, hitting and throwing to fight unarmed. Wushu Sanda is a sport that can defend oneself, slim down and strengthen the body, and increase self-confidence. Its unique exercise method can greatly increase the flexibility and dexterity of human body and make the lines of legs more beautiful and strong. In addition, the training of special postures such as holding your chest, raising your head and standing your waist is of great benefit to maintaining women's graceful posture, so more and more women practice Wushu Sanda.
2. The benefits of learning Sanda.
Optimize posture: improve body lines: The coach of Songshan Shaolin Temple Wushu School pointed out that Sanda's unique exercise method can greatly increase people's body flexibility and dexterity, and make the leg lines more beautiful and firm. In addition, the training of special postures, such as chest-lifting, head-lifting and waist-straightening, can effectively shape women's beautiful and healthy figure.
Self-defense: Women can learn to protect themselves by practicing martial arts. Even if they are attacked alone, they can still escape safely, thus repelling intruders and protecting themselves.
Relieve the pressure of work and life: Adjust mental state: In modern society, women, like men, are under pressure from many aspects of work and life, so it is very important to learn to adjust their mentality and pressure. Through martial arts training, female friends can enhance their self-confidence while exercising, and keep a calm mind when facing dangers and emergencies, so as to better face problems and solve difficulties.
3, Sanda training skills
Quick means to finish the action quickly. Boxing proverbs say "fight fast and fight slowly", "punch like a meteor" and "shoot your legs like an arrow". Only by attacking quickly can we achieve the strike effect of "one strike first" and "two strikes first". The speedometer now has three aspects: quick response, quick action and quick displacement.
Long means to be malleable when completing the offensive action.
Weight is the technical requirement to complete the action force.
Accuracy refers to whether the force point of the action and the muscle contraction involved in the movement are accurate.
Steady means that you need to be stable to complete the action. In a fierce fight, three factors must be considered to keep your body stable.
Training methods of basic techniques of Sanda
First of all, long-distance running exercises endurance, leg press after running, positive pressure, lateral pressure, back pressure, imaginary step, footwork, and lateral pressure of split leg.
The trainer punches with a small dumbbell in his hand and wears sand leggings on his legs to practice his leg skills. The effect of alternating practice with and without load will be better.
Daily push-ups (palm, finger and fist) 300, sit-ups, prone body flexion, supine double head, 500 squats, each group 100, leapfrog, duck step, heel lift, better weight-bearing effect, and bench press and squat barbell if possible.
Leg control refers to a static training method of putting piles according to posture when kicking action is completed (that is, one leg is supported and the other leg is lifted into kicking action), which can be carried out in any kicking action, and then stand step by step, with one leg straight up at a 90-degree angle with the body, the other leg slowly bends, the center of gravity moves down, and the body sits down until a squat posture is completely formed, and then slowly straighten the supporting leg and jack up the body.
During the movement, the lifted leg should always make a 90-degree angle with the body, and you can't fall. Jumping rope is the most economical and practical training method, which is widely used by many fighting techniques in the world. It can not only effectively train leg strength, but also better enhance the coordination of whole body movement. This is a project that needs to be practiced day after day.
Matters needing attention in learning Sanda
Standard leg press action requirements.
Standard leg press action requires correct pressing in place. It is a step-by-step process to practice the leg press movement of Sanda technique. Beginners of Sanda should not rush into it, which may easily cause ligament damage. It also delayed the course of practicing Sanda skills later. Leg press is one of the basic warm-up movements in Sanda.
psychology
Beginners should pay attention to adjusting their psychological state in daily Sanda technical practice. The advantage of good mental state is the most prominent in Sanda competition. A good psychological state is helpful to cultivate the learning confidence of Sanda beginners and reduce their fear of actual combat.
Pressure tolerance
In Sanda competition and daily Sanda technical practice, it is necessary to exercise tenacious pressure resistance, constantly challenge ourselves and constantly surpass ourselves, so as to maximize this pressure resistance in Sanda competition.